How To Build Muscle Quickly

When it comes to building muscle quickly, most people immediately get to work on the arms, shoulders chest and abs. But unless you want a top heavy body, it’s important to work all areas of the body, including the legs, back and core.

These 2 sets of exercises will not only help you build bulging biceps and pecs quickly, they will also help increase muscle mass in your legs and back.

Note: Many of these exercises require the use of gym equipment.

The Routine

Do both workouts, twice a week, so if you A and B on Monday and Tues, then take a break on Wednesday and repeat A and B on Thursday and Friday. Do the exercises in the order shown, and chose one core exercise which can be done before or after the sets.

Rest for around 3 minutes between each 5-rep set, this should be long enough to complete the next set with nearly the same performance. Some sets you may only need to rest for a couple of minutes.

Make sure you warm up and down before and after performing the exercises. And if you happen to feel overly tired or to sore, rest for an extra day in between.

The Workouts

Workout A

Bench Press

Laying on the bench, hold the bar above your chest with an overhand grip and your hands roughly should-width apart. Lower the bar to your chest and press it back up.

Do three 5-rep sets lifting about 75% of your maximum weight. Then do another four 5-rep sets with around 85% of your max weight.

Chinup

Hang from the bar using an underhand grip about with your hands shoulder-width apart, bend your knees slightly and cross your legs just above your ankles. Pull up to the bar fast, and lower yourself slowly.

Do four 6-rep sets.

Dip

Position yourself in the dip station, bend your knees and cross your legs just above the ankle. Lower yourself slowly until your elbows at 90 degrees, pause for 1 or 2 seconds and press yourself back up.

Do three 8-rep sets.

Barbell Curl

Hold the bar at arm’s length using an underhand grip with your hands shoulder width apart. Keep a straight back, elbows close to the body, and curl the bar up to your shoulders.

Do three 8-rep sets.

Cable Triceps Extensions

Stand facing the cable and hold the grip with your elbows bent at 90 degrees. Pull the cable down using only your lower arm (the upper arm should not move).

Do two 15-rep sets.

Workout B

Deadlift

Bend down so your knees are at a 90 degree angle, hold the bar using an overhand grip with your hands shoulder-width apart. To keep your back in the correct position, keep your head up and look forward. Now stand up and pull the weight off the floor.

Do three 5-rep sets lifting 75% of max weight. Then do four 5-rep sets with 85% of your max lifting weight.

Dumbbell Step-up

Stand in front of the bench or step holding a pair of dumbbells. Place one foot on the bench and step up onto the bench putting most of your weight on the heel. Lower yourself slowly and repeat with the other foot.

Do three 6-rep sets.

Barbell Hip Rises

Sit on the floor with your shoulders blades resting on a bench, knees bent and feet flat on the floor. Place the bar across your hips. Tense your glutes and lift your hips until your body forms a straight line from your head (which is known resting on the bench) to your knees. Then lower and repeat.

Do three 8-rep sets.

Back Extension

Position yourself facing forward in the back extension station. Keeping the natural arch of your back, lower yourself forward until your waist is bent at 90 degrees. Then raise yourself back up slowly, hold the position for 3 seconds and repeat.

Do three 8-rep sets.

Core Workout

Do one of these core workouts before or after performing each routine.

Roller Side Plank

Start in a press up position but place your elbows and forearms on the floor. Hold this position for 30 seconds, and then roll to a side plank for 30 seconds, and then the other side for another 30 seconds. The clip below demonstrates the side plank exercise, simply alternate arms to complete one rep.

Do two sets.

Side Plank and Row

Lie in side plank position and use your free hand to hold the grip of a low cable, with your arm extended. Hold the side plank position whilst you pull the cable into your rib cage, hold this position for 1 second, then extend your arm again.

Do three 10-rep sets.

Swiss Ball Stir the Pot

Lay in press up position but with your elbow and forearms resting on a Swiss ball. Hold this position whilst you move your arms in a circle – one circle is one rep.